Here are the two new foods I’ve fallen for:

• Seapoint Farms Dry Roasted Edamame – Weight Loss Journal pointed me to these gems available at Costco (and Amazon obviously). For those not familiar with dry roasted edamame. It’s a high protein, low carb food. It has 70% less fat peanuts and 40% more protein. One serving gives you 14g of protein and only 2g of net carbs (due to the 8g of fiber). In Silicon Valley, you can pick up 29oz (27 servings) at Costco for around $7, making it very recession friendly.
• Fage Greek Yogurt – Greek Yogurt should not be called yogurt. It tastes more like a sour cream. I use it as I would sour cream too… It goes in dips, on nachos, in burritos, and of course in tzatziki sauce. It has no fat, 9 grams of carbs, and 20 grams of protein. That protein is not a mistype. I first found it at Costco for $7 – bring it to about $1.75 for a 120 calorie serving. That’s too pricey for me and I can only see it as a base for mixing with other cheaper, but still healthy ingredients (mixed berries and Kashi GoLean Crunch?). However, I found that Trader Joe’s has their own brand of Greek Yogurt. I can’t tell the difference in taste, but my wife says it’s slightly more tart, but still much better than regular yogurt. The Trader Joe’s version is $2.79 for half the Costco size (or $1.40 per serving). It has 2 more grams of protein bringing it up to 22 grams. More protein for less money, that makes it a decent value. I just wish I could buy it in more bulk from Trader Joe’s and get a larger discount. Maybe I can cut a deal with the store manager. I’ve heard that works in rare cases.

A year ago, I didn’t know these two foods existed. Now I’m plotting how to chop up the edamame and add it to the greek yogurt to make a superfood.

Anyone who has been on a diet has probably dealt with the usual evils that come with the territory. Feeling hungry and deprived, eating tasteless, unsatisfying foods and craving the savory goodies you usually indulge in, and sometimes even binges. This all adds up to a roller coaster effect of up and down success and failure, on and off again dieting and near-constant cheating. Worst of all, it can lead to an ever-present obsession with food and a battle between what we should be eating as opposed to what we want to be eating.

Give yourself a break. While there are certainly foods that are immediately on the no-no list (fast food, fried food, and butter and cream-laden entrées), there is an entire world of delicious foods that are completely within the guidelines of most diets. Armed with the right grocery shopping list, it is well within anyone’s reach to fill their pantry with diet-friendly options that can satisfy your culinary desires in a pinch.

The Magnificent Nine Diet Foods

• Almonds – Whole, raw almonds contain good fats; that is, unsaturated and unaltered ones that your body both needs and uses. Consumption of almonds has been shown to actually lower blood cholesterol levels, and they are an excellent source of magnesium. The benefit for dieters? Almonds are a quick and easy snack that requires no preparation and give the satisfying crunch that you may be used to getting from chips. They taste great and can be munched on by themselves, or they can be used to top a salad or other entrée. They are high in calories, though, so don’t eat the whole bag in one sitting.
• Tuna – This seemingly mundane food is full of protein and fabulous omega-3 fats. Again, these are good fats associated with reduced risk of cardiovascular disease and improved memory. Its benefit to dieters is its flexibility. Tuna salad can be dressed up with non-fat mayonnaise, veggies, and as many spices as you can imagine. For those on a carb-conscious diet, it can be enjoyed on top of a leafy salad or plain. Other dieters can eat it on a slice of whole-grain bread with a slice of low-fat cheese broiled for a delicious grilled cheese alternative. The adventurous can even try a spiced-up version with hot sauce mixed right into the salad.
• Granola – Those looking for a healthy granola will have to seek out a baked variety with no added sugar. Some of the varieties you will find at your grocery store are packed with added sugar, and therefore, calories. But the baked sugar-free varieties are filled with whole grains, oats, and sometimes dried fruit. They provide an excellent source of fiber and vitamins, a sweet crunch that can rarely be found in healthful foods, and are a great portable snack.

Six Other Diet Friendly Foods

• Salsa – Underrated as a salad dressing.
• Avocados – Read more about avocados and four addition diet foods.
• Sushi
• Turkey breast
• Hummus – It’s great for dipping your carrot sticks in, just remember that you can’t use it to attack a mayor (inside joke for Buffy the Vampire Slayer fans)
• Fruit (try kinds you don’t usually buy – mango, pomegranate, maybe even acai berries)

Remember two keys to enhancing your diet experience. First, binging on anything is unhealthy. For this reason, vary your snacks. If you’ve already had an avocado-tuna fish salad and still feel hungry, switch to some apple slices or slices of turkey breast. You’ll get the nutritional benefits of a varied diet without going overboard on any one item. Second, utilize your spices! Spices usually contain a negligible amount of calories but can add intense and adventurous flavors to something you would usually find bland or boring.

Photo Credit: pigpog s

What are antioxidants?

What are their benefits, and how can the health conscious individual insert them into their diet?

Antioxidants work against oxidative damage. Free-radicals are by-products of the body’s use of oxygen, and they can have negative side effects. These health consequences are believed to include cancer, diabetes, cardiovascular disease, muscular diseases, among others. Antioxidants seek out and eliminate oxidizing free radicals, thus greatly reducing the risk for these diseases and conditions. They can also reduce the risk of stroke and improve overall immune functions. Oxidative damage is also a cause of neuro-disorders such as Huntington’s Disease, Parkinson’s, and Alzheimers. It’s also a great way to reduce your risk of getting a cold.

What are antioxidant foods?

Antioxidants can be found in numerous fruits and vegetables, and can also be consumed in pill form. Studies suggest that consuming them naturally through produce is more beneficial than consuming the pill forms. However, both are shown to have a positive effect on disease prevention and overall health. The reason that they are often more effective when consumed in their natural form is because of the combinations of other vitamins and minerals that are present in these foods.

Some of the most well-known sources for antioxidants include tomatoes, garlic, onions, green tea, grapes, pomegranates, virtually all types of berries, and apples. Some foods with the highest concentrations of antioxidants are as follows.

1. Red beans
2. Blueberries
3. Kidney or pinto beans
4. Cranberries
5. Artichokes
6. Blackberries
7. Prunes
8. Raspberries
9. Strawberries
10. Apples

Not to be overlooked are green and black teas. These contain antioxidants called polyphenols and flavonoids, and contain them in amounts eight to ten times that of most fruits and vegetables. This is one reason why those following a traditional Japanese diet are found to have lower instances of cancer and heart disease.

There are several spices that are also shown to be high in antioxidants, including cinnamon, oregano, and cloves.

There are no government regulations currently in place that give recommendations for levels of antioxidants that should be consumed, although it is believed that guidelines will be developed in the near future. Doctors and dietitians say it comes down to just consuming more fruits, vegetables, nuts, and spices (nuts are also a good source of antioxidants). Doing this has numerous health benefits. You can’t help but consume a wide variety of nutrients and vitamins when you increase your overall produce intake, and antioxidants are just one of the positive outcomes of such a diet.

Photo Credit: ninjapoodles

Garlic has long been known to have antibiotic properties. Louis Pasteur showed that garlic killed bacteria in a laboratory. Around the 1900s, garlic was used to treat tuberculosis. In World War II battle wounds were treated with garlic. It’s not the best antibiotic around. Wright State University estimates that garlic is 1/100 as potent as penicillin when used as an antibiotic. People often become resistant to modern antibiotics. However this isn’t the case with garlic – it can continues to fight the good fight.

Here are some other health benefits of garlic:

• Antioxidant – Like some vitamins garlic has been shown to protect the body against free radicals.
• Lowering Cholesterol – It looks like one study found a 7% drop overall
• Prevent Cancer – Eating garlic regularly has been shown to reduce the risk of cancer in the digestive system. It does this by reducing the formation of carcinogenic compounds. Lab studies show that garlic’s sulfur compounds slow the growth of cancer. This is particularly true of breast and skin cancers.
• Lowers Blood Pressure – Garlic is a tremendous way to fight high blood pressure. It dose this in a variety of ways that are best explained at Garlic Central.
• Repel Mosquitoes – Perhaps this is why vampires are repelled by garlic in folklore – they both live off of blood.
• Acne – Some use it to treat acne symptoms. Here’s one attempt, but be warned – she does write that it is smelly.

The first four benefits there will likely add years to your life. Why not have something with garlic tonight?

While I reaching for the garlic, I wondered about the history of garlic. I didn’t know if came from a tree or plant (sometimes I’m not knowledgeable). For those curious it comes from a plant from central Asia dating back to 4000 B.C. It was even a form of Egyptian currency and they made sure that pharaohs had clay garlic in there tombs. While garlic may have been popular with the Egyptian dead, legend has it that it’s not the friend of undead vampires. I never figured out why vampires don’t like garlic, it doesn’t seem it could kill them or hurt them. I’m getting off track…

The average American eats nearly a pound of garlic a year. In my area, San Francisco, there’s even a restaurant devoted to garlic, The Stinking Rose. I’m not sure I want to their garlic martini or garlic ice cream.

Some garlic facts from outside the US:

• Mediterranean – Some people in the Mediterranean countries make aioli, a mixture of garlic, eggs, and olive oil. The Spanish tend to exclude the eggs. Another interesting form is ajoblanco, a mixture of garlic, almond, oil, and bread. It sounds delicious enough for me to make as an appetizer later this weekend.
• China – The Chinese cuisine make extensive use garlic. It is a common ingredient along with ginger in stir-fry dishes.
• Russia – The Russians enjoy pickled garlic shoots as an appetizer

How do you incorporate garlic into your meals? Share your favorite garlic dish in the comments below.